CrossFit Total

Back Squat 1 rep max

Press 1 rep max

Deadlift 1 rep max

Before coming in today, please read the article on CrossFit Total. It explains in detail what’s going to happen in this workout.

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Hey Chad!

I just got done with a couple of weeks training with my Marine unit here in Massachusetts. I’m in a Machine Gun platoon for the reserve Anti-Terrorism Battalion and we spent most of our time on the range shooting. In the evening we mix in a lot of our martial arts program and annual qualification events like our Combat Fitness Test. It’s an 800m run in boots, 30lb ammo can lift, and a course where you low-crawl, sprint, carry people and more ammo cans.

Unfortunately, while switching from dragging a Marine to putting him on my back, I slipped in the sand and he fell right on my ankle. I knew immediately that it was a bad sprain but I was looking at a PR at this point in the test so I grabbed him, tossed him on my back, and finished the remainder of the course. I limped across the finish line but I still beat my previous time last year by 30secs (2:30 versus 3:00). My ankle is shot but there is no doubt that the training at ArcFit helped both reduce the severity and allowed me to finish with a PR and a max score.

I fly back on Tuesday and even though I’m hurt, I can’t wait to get back in the box. I’ve attached a few photos from the training.

Sean

Irish, you are elite and badass, and we’re lucky to have you training at our box and our country is privileged to have you serving her!  Looking forward to getting you and that bum ankle back in the box!

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On-ramp classes start today!  We’ll see all of you newbies at either 9:45 am or 7:00 pm.

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It’s time to ramp up the Fight Gone Bad fundraising mission!  Get your family and friends to sponsor you or, better yet, get them to come down and participate.  We are asking for a minimum $20.00 donation to get in on the fun.  Click on the sidebar to get registered.

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Please let me know via email if you’re interested in attending Greg Amundson’s free seminar on goal setting and the power of positive thinking which will take place this coming Saturday at Crossfit CenCal in Stockton.